VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup of vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, vegetables like (broccoli, cabbage, Brussels sprouts, kale, Bok Choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens.
Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and steamed cooked, choose organic when possible.
FRUITS
How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup of chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits
Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
